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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

2x gym length skip

10 grasshoppers

5 ring rows

10 stripper squats

30 sec shoulder opener

Weightlifting

Deadlift (off 90% of 1RM + 10#) 5 reps @65%, 5@ 75%, 5+@85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

21 box jumps (24/20)

15 wall balls (20/14)

9 deadlifts (185/135) *scale to 55% of 1RM*

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